2 T. extra-virgin olive oil
4 cloves garlic, sliced
1 pound triple wash spinach, stems removed
1/4 tsp. grated fresh nutmeg
Coarse salt and black pepper
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Add oil and garlic to a large skillet. Cook over low heat, until garlic is cooked through. Remove garlic. Add spinach to pan, turning to wilt. Season with nutmeg, salt and pepper. Serve immediately.
1 large onion, chopped
2 cloves garlic, minced
1 tsp. dried rosemary
1/4 tsp. crushed red-pepper flakes
2 medium sweet potatoes (1 1/2 lb.), peeled and cut into 1/4″-thick slices
1/2 C. vegetable broth
pinch of salt
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In a large, deep nonstick skillet over medium heat, warm the oil. Add the onion and garlic and cook, stirring often, about 6 minutes, or until tender. Stir in the rosemary and crushed red pepper. Add the sweet potato slices and toss gently to coat with the onion mixture. Add the broth and salt. Bring to a boil. Reduce the heat to medium-low. Cover and simmer, stirring occasionally, about 20 minutes, or until the sweet potatoes are tender when pierced with a fork.
2 C. reduced-sodium, fat-free chicken broth
1 head green cabbage, cored and coarsely chopped
3 carrots, sliced
1 large onion, chopped
2 ribs celery, sliced
1 tsp. dried thyme
1/2 tsp. salt
1/4 tsp. ground black pepper
3 T. trans-free margarine
1/3 C. all-purpose flour
4 C. 1% milk
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In a large saucepan or Dutch oven, combine the broth, cabbage, carrots, onion, celery, thyme, salt, and pepper. Cover and bring to a boil over high heat. Reduce the heat to low and simmer about 15 minutes, or until the vegetables are tender. Meanwhile, in a medium nonstick saucepan over medium heat, melt the margarine. Stir in the flour and cook, stirring, 1 minute. Gradually whisk in the milk. Bring to a boil, whisking often. Reduce the heat and simmer, stirring often, about 5 minutes, or until thickened. Pour the milk mixture into the cabbage mixture. Bring to a simmer over medium heat, and cook about 5 minutes, stirring often, until the soup is lightly thickened.
1 T. confectioners’ sugar
2 tsp. cornstarch
4 C. (about 2 lb.) peeled and sliced anjou or bartlett pears
2 tsp. vanilla extract
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1/2 C. old-fashioned oats
2 T. slivered almonds
1/4 tsp. ground nutmeg
2 T. cold trans-fat free spread
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1 C. fat-free plain yogurt
1 T. maple syrup
1/4 tsp. orange extract
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Preheat the oven to 350ºF. Coat an 8″ x 8″ baking dish with vegetable oil spray. Set aside. To prepare the fruit: In a bowl, combine the confectioners’ sugar and cornstarch. Stir until well blended. Add the pears and vanilla. Toss to coat evenly. Transfer to the reserved dish. Set aside. To prepare the topping: Wipe the bowl dry with a paper towel. Add the oats, almonds, and nutmeg. Toss with a fork to mix. With the fork, break the spread into small chunks. Add to the mixture. Use the fork to cut into smaller pieces that blend with the oats mixture. Sprinkle over the reserved fruit. Bake for about 55 minutes, or until bubbly. To prepare the sauce: In a small bowl, combine the yogurt, syrup, and extract. Stir to mix. Serve the crisp warm or at room temperature, topped with the sauce. Recipe Tips: Apples, plums, nectarines, or peaches can replace the pears. The baking time may vary depending upon the type of fruit. Grated orange peel can replace or be added to the orange extract in the sauce. If you like, you can bake this special fruit dish and prepare the sauce ahead of serving. Refrigerate separately for several days. Reheat individual of the crisp on a microwaveable plate and then top with the sauce.
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Yield: 9 servings
Calories: 124
Fat: 3g
Fiber: 4g
1 tablespoon olive oil
1/2 cup thinly sliced carrot
3 stalks green onions, chopped
1/2 ounce dried oyster mushroom (1/4 cup)
2 cups vegetable broth or water
2 cups cooked adzuki beans, drained and rinsed
1 cup quinoa, washed and drained
salt, to taste
ground black pepper, to taste
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Crushed the oyster mushrooms slightly and remove the tough stems. Sauté carrots, onions, and mushrooms for 3 minutes. Add broth, beans and quinoa. Season to taste with salt and pepper. Bring to a boil. Reduce heat to low and simmer for 15 to 20 minutes or until all liquid is absorbed. Fluff with a fork.
2/3 cup warm water (105º to 115ºF)Â
1 envelope (1/4 ounce) active dry yeast (2 1/4 teaspoons)Â
2 cups whole wheat flour, preferably white whole wheat, dividedÂ
1/4 teaspoon saltÂ
2 teaspoons olive oil, preferably extra virginÂ
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1 tablespoon olive oil, preferably extra virginÂ
3/4 cup chopped onionÂ
2 teaspoons minced garlicÂ
1/2 teaspoon dried oreganoÂ
Pinch of saltÂ
1/2 cup shredded swiss or gruyere cheeseÂ
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To prepare the dough for the crust: Coat a large bowl with vegetable oil spray; set aside. In a glass measuring cup, mix the water and the yeast to dissolve. In the bowl of a food processor, combine 1 3/4 cups flour and the salt. Pulse to mix. Add the oil to the yeast water. With the machine running, add the yeast water through the feed tube. Process for 1 to 2 minutes, or until the mixture forms a moist ball. Transfer the dough to a work surface lightly floured with some of the remaining 1/4 cup flour. With your hands, knead for about 1 minute, or until the dough is smooth. Use scant amounts of any remaining flour only to prevent surface sticking. Some flour may not be needed. Place the dough in the prepared bowl. Coat lightly with vegetable oil spray. Cover with plastic wrap. Set aside to rise for about 30 minutes, or until doubled in size. To make the pizza: Coat a 14″ round pizza pan with vegetable oil spray. Punch down the dough. Transfer to a lightly floured work surface. Let stand for 5 minutes. With floured hands or a rolling pin, pat or roll into a 14″ circle. Transfer to the prepared pan. Cover with plastic wrap and let stand for 15 minutes. Preheat the oven to 375°F. Set a skillet over high heat for 1 minute. Add the oil and swirl to coat the pan. Heat for 30 seconds. Add the onion, garlic, oregano, and salt. Reduce the heat to medium-low. Cook, stirring occasionally, for about 5 minutes, or until golden. Spread the mixture evenly over the prepared crust. Sprinkle on the cheese. Bake for about 12 minutes, or until golden and bubbly. Cut into 8 slices.
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Yield: 8 servings
Calories: 170
Fat: 5g
Fiber: 4g
1/2 cup cold waterÂ
1 tablespoon unflavored gelatinÂ
2 cups reduced-sodium tomato juiceÂ
1/3 cup finely chopped celeryÂ
1/3 cup finely chopped red or yellow bell pepperÂ
1/4 cup finely chopped scallionsÂ
2 tablespoons finely chopped cilantroÂ
2 tablespoons lime juiceÂ
1/4 teaspoon hot-pepper sauceÂ
Lettuce leaves (optional)Â
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Pour the water into a microwaveable bowl. Sprinkle on the gelatin. Let stand for 5 minutes to soften. Microwave on high power for 1 minute, or until hot. Stir until the gelatin is completely dissolved. In an 8″ x 8″ glass or ceramic baking dish, combine the juice and gelatin liquid. Whisk thoroughly to combine. Add the celery, pepper, scallions, cilantro, lime juice, and hot pepper sauce. Stir to blend. Cover and refrigerate for about 6 hours, or until set. Cut into squares. Serve on lettuce leaves, if desired.
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Yield: 6 servings
Calories: 26
Fat: 0g
Fiber: 1g
1/2 teaspoon paprika
1/4 teaspoon freshly ground pepper
1/4 teaspoon garlic powder
1/4 teaspoon dried oregano
1/4 teaspoon dried thyme
1/4 teaspoon salt
pinch of cayenne pepper, or to taste
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2 cups cooked collard greens
4 teaspoons canola oil, divided
1 onion, chopped
4 large eggs
1/4 cup finely chopped preservativefree andouille sausage or hot-smoked salmon
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In a small bowl, combine all ingredients. Use immediately, or store in a tightly sealed container in the refrigerator for up to 5 days. Squeeze the greens dry and chop them finely. Set aside. Heat 2 teaspoons of the oil in a medium skillet over medium-high heat. Add the onion and sauté for 2 minutes. Add the Cajun Spice and cook until the onion is soft, 2 to 3 minutes. Add the greens and stir until they are heated through, 1 minute. In a bowl, whisk the eggs until well beaten. Add the remaining oil to the pan. Pour in the eggs. When they start to set, reduce the heat to medium and scramble until the eggs are done as you like. Sprinkle the salmon over the eggs. Serve immediately. Replacing Andouille sausage with hot-smoked salmon and spices gives these eggs flavor, but with even less cholesterol and saturated fat. For flavorful, lean collards, cut fresh stemmed leaves crosswise into thin strips and cook them in an equal mixture of chicken broth and water until they are as tender as you like, 30 to 60 minutes. Add liquid as needed to keep the greens half submerged until almost done, then let most of it boil off.
1/2 C fresh red raspberries
1 tsp. fresh lemon juice
8 oz low fat vanilla yogurt
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Toss raspberries in lemon juice. Alternate layers of yogurt and raspberries in parfait dish.
1 med. plum, sliced
1/2 C. blueberries
1/2 med. nectarine, sliced
1/8 honey dew
1/8 tsp. ground nutmeg,
2 T. apricot Nectar
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Mix all fruit together. Whisk the nutmeg into nectar; drizzle over fruit.
6 or 6 1/2 oz. package pizza crust mix
14 1/2 oz. can no salt added diced tomatoes, drained
3 T. no salt added tomato paste
1 tsp. dried Italian seasoning, crushed
1 tsp. bottled minced garlic
2 C. sliced or chopped cooked chicken
1/2 C. pimiento stuffed green olives and/or pitted Kalamata olives, coarsely chopped
1/4 C. chopped onion
2 T. sliced almonds and or pine nuts
1/2 C. shredded part skim mozzarella cheese
1TBSP snipped fresh flat leaf parsley
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Preheat oven to 425F. Grease 15x10x1 inch baking pan. Prepare crust according to package directions. Press into prepared pan (crust will be thin). Bake for 5 minutes, In a small bowl, combine tomatoes, tomato paste, Italian seasoning and garlic; spread over crust. Top with chicken, olives, onion, and almonds. Sprinkle with cheese. Bake about 15 minutes or until edges of crust are golden. Sprinkle with parsley. Cut pizza into 12 squares; cut each piece in half diagonally.
1 11-ounce package refrigerated French bread dough
2 C. shredded Monterey Jack cheese (8 ounces)
2 C. sliced mushrooms
1/3 C. sliced green onion
1/3 C. coarsely chopped pistachio nuts
1 tsp. fennel seed, crushed
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Heat oven to 425 degrees F. Carefully unroll bread dough; press into bottom of a greased 15x10x1-inch baking pan. Sprinkle evenly with about half of the cheese, all of the mushrooms, green onion, pistachios, and fennel seed. Top with remaining cheese. Bake about 15 minutes or until edges of crust are golden brown. Cut into 15 squares; cut each square in half diagonally. Makes 30 servings.
8 4-inch pita bread rounds
1/2 of a 7-ounce container hummus
3/4 C. roasted sweet red peppers, drained and chopped
1/2 C. crumbled feta cheese (2 ounces)
1/2 C. shredded mozzarella cheese (2 ounces)
8 pitted kalamata olives, halved
8 oregano leaves or small sprigs
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Heat oven to 425 degrees F. Place pita rounds on an ungreased cookie sheet. Bake for 3 minutes. Spread each pita with hummus; top with red peppers, feta, and mozzaella. Bake for 6 minutes more or until cheese has melted and edges are lightly browned. Top with olives and oregano. To serve, cut pizzettas in half. Makes 16 servings.
1/2 C. cranberries, dried
Boiling water
3/4 C. mango chutney
1 1/2 tsp. ginger, fresh
4 ounce cream cheese, reduced-fat
20 crackers, water
1/4 C. nuts, walnuts
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In a small bowl, cover dried cranberries with boiling water; let stand for 10 minutes. Drain. Snip any large pieces of mango chutney. In a small bowl, stir together chutney, drained cranberries, and ginger. Cover and chill for at least 2 hours. For each appetizer, spread about 1 tsp. cream cheese on a water cracker. Top with about 2 tsp. of the chutney mixture. If desired, sprinkle with walnuts. Serve immediately.
2 T. shallots, finely minced
1/4 C. white wine or dry vermouth
1/4 C. Lemon Juice
4 ounces unsalted butter, cut into pieces
Salt to taste
White pepper to taste
Lemon Juice
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In a non-aluminum saucepan, combine shallots with the wine. Reduce a glace (until syrupy). Add the lemon juice and reduce a glace. Remove from heat and add one chunk of butter, stirring with a whisk to blend. Slowly add all the pieces of butter until well combined. This technique is called monter au beurre, to finish, or “mount” a sauce with butter. If you need to return the sauce to the heat to incorporate all the butter, do it over very low heat, or the sauce will break. Taste and adjust seasonings, adding drops of lemon juice if more acidity is needed. Strain the sauce through a fine mesh strainer and serve immediately, or hold in a double boiled over barely simmering water, or in a Thermos.
1 C. salted dry roasted pistachio nuts, chopped
1/2 C. packed brown sugar
3 T. lemon juice
1 tsp. dried dillweed
1 tsp. coarsely ground black pepper
6 6-oz. skinless salmon fillets
1/4 C. purchased basil pesto (optional)
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Preheat oven to 425 degrees F. In a small bowl combine pistachio nuts, brown sugar, lemon juice, dillweed, and pepper; set aside. Place salmon fillets in a greased, foil-lined 15x10x1-inch baking pan. Measure thickness of fish. Spoon pistachio mixture evenly on each fillet. Gently press in place to form a crust. Bake for 6 to 8 minutes for each 1/2-inch thickness of fish or until fish flakes easily when tested with a fork. Pass pesto to serve with fish. Makes 6 servings.
2 shallots, peeled and finely sliced
1 T. white wine vinegar
2 T. lemon juice
4 T. white wine
1 T. cold water
8oz salted butter, cut into cubes
Plenty of finely snipped chives
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Place the finely sliced shallots, wine vinegar, lemon juice and white wine in a saucepan. Bring to the boil and reduce the liquid until you have about 2 T. Add the cold water and reduce again until you have 1 T. liquid. Turn the heat down and, over a low heat, slowly whisk in the butter, about 25g (1oz) at a time. The sauce will emulsify (thicken and lighten in color). Once all the butter has been added, remove the pan from the heat, then pass the sauce through a sieve into another saucepan. Set aside until needed, but do not refrigerate or the sauce will separate. To serve, gently reheat the sauce, stirring continuously and add the finely snipped chives.
6 (1 1/4-inch) slices sourdough French bread (about 7 1/2 ounces)
Cooking spray
1 1/2 C. (6 ounces) shredded reduced-fat sharp cheddar cheese, divided
1/2 C. chopped onion, divided
1 (4.5-ounce) can chopped green chiles, drained and divided
1 2/3 C. fat-free milk
1/2 tsp. dried thyme
1/2 tsp. dried rubbed sage
1/4 tsp. salt
1/4 tsp. coarsely ground black pepper
1 (15-ounce) can pumpkin
2 large eggs
2 T. shelled pumpkin seeds (optional)
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Arrange 2 bread slices in a single layer in a 2-quart soufflé dish coated with cooking spray. Sprinkle with 1/2 C. cheese, one-third of onion, and one-third of chiles. Repeat layers twice. Combine milk and next 6 ingredients (milk through eggs) in a blender, and process until smooth. Pour over bread layers. Cover with plastic wrap, and refrigerate 8 hours. Preheat oven to 350°. Uncover; sprinkle strata with pumpkin seeds, if desired. Bake at 350° for 1 hour and 5 minutes or until a knife inserted in center comes out clean. Let stand 10 minutes before serving.
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Yield: 6 servings
Calories: 255
Fat: 8.3g
Fiber: 4g
1 tbs olive oil
3 yellow squash, coarsely chopped
1 large green zucchini, coarsely chopped
2 garlic cloves, crushed
350g fresh ricotta
1/4 cup chopped fresh continental parsley
200g reduced-fat feta, crumbled
2 tsp chopped fresh rosemary
6 sheets Phyllo pastry
Olive oil spray
1/3 cup dried (packaged) breadcrumbs
10g butter, melted
750g butternut pumpkin, peeled, deseeded, coarsely chopped
1/3 cup basil pesto
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Preheat oven to 220°C. Line a baking tray with non-stick baking paper. Heat the oil in a large frying pan over medium-high heat. Add the squash, zucchini and garlic and cook, stirring, for 3-4 minutes or until squash is just tender. Combine the ricotta, parsley, three-quarters of the feta, and 1 teaspoon of rosemary in a bowl. Stir in the zucchini mixture. Season with salt and pepper. Place phyllo on a clean work surface. Cover with a dry tea towel, then a damp tea towel (this will prevent it drying out). Spray 1 phyllo sheet with olive oil spray. Top with another phyllo sheet. Spray with olive oil spray. Repeat with remaining phyllo and olive oil spray. Sprinkle with the breadcrumbs. Place the filling along 1 long side, leaving a 6cm-wide border at each end. Fold in ends and roll up firmly. Place on the lined tray. Brush with butter. Bake for 15 minutes or until golden. Meanwhile, cook the pumpkin in a saucepan of boiling water for 10 minutes or until tender. Drain. Return to pan. Use a potato masher to mash until smooth. Stir in the remaining feta and rosemary. Thickly slice the phyllo roll. Divide mash among serving plates. Top with the phyllo roll. Drizzle over the pesto to serve.
4 sheets (14 x 9 inches) phyllo dough (available in the freezer section), thawed
Butter-flavored cooking spray
2 oz. bittersweet chocolate, chopped
1 banana, peeled
1 tsp. brown sugar
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1/2 cup heavy cream
1 tsp brown sugar
Ground cinnamon
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Preheat the oven to 350. Line a baking sheet with parchment and set aside. Lay a phyllo sheet lengthwise on a large work surface and spray it with cooking spray. Top the sheet with another phyllo layer and spray it again. Cut the sheet in half from top to bottom. Repeat the process with the two remaining phyllo sheets. (You will have four phyllo rectangles lying vertically on the work surface.) Sprinkle a quarter of the chopped chocolate along the bottom edge of each phyllo rectangle. Halve the banana lengthwise and cut each half into two pieces. Lay a piece, cut side down, on top of the chocolate on the bottom edge of each phyllo rectangle. Sprinkle a little brown sugar over the banana. Fold about an inch of the side edges of the phyllo over the ends of the banana, and then roll the packet to form an eggroll shape. Repeat with the remaining bananas, and transfer them to the baking sheet. Spray each roll with a little more cooking spray, then sprinkle a little cinnamon over each. Bake until golden brown and crisp, about 12 minutes. Remove from oven and let cool for about 10 minutes before serving. Meanwhile, in a mixing bowl, whisk the cream, brown sugar, and a couple dashes of cinnamon together until the brown sugar dissolves. Continue whisking until the cream thickens and begins to hold soft peaks. Transfer to a small bowl and sprinkle a little more cinnamon on the top. To serve, cut the eggrolls in half diagonally and place on a platter with the cream “dipping sauce.”
1 tablespoon butter or margarine
1 sweet onion, diced
4 ounces goat cheese or herb-flavored cream cheese
1/4 cup grated mozzarella cheese
1/8 teaspoon each: dried basil, oregano and pepper
4 sheets phyllo dough
2 to 4 tablespoons melted butter
1 plum tomato, seeded and diced
Grated Parmesan cheese
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In skillet, melt butter and saut onion over medium-heat until softened and translucent; set aside. In medium bowl, mix together goat cheese, mozzarella cheese, basil, oregano and pepper; reserve. Stack phyllo dough; cut into 4 strips lengthwise and 4 squares crosswise, making 16 squares. Brush 16 mini muffin cups with butter. Place 1 stacked phyllo square in each cup; press on bottom of cups, allowing edges to overhang; brush bottom and edges with butter. Bake at 375 degrees 3 to 5 minutes or until golden brown; remove from pan. Divide cheese filling evenly among warm phyllo cups; top with reserved onions and tomato. Sprinkle with Parmesan cheese and serve.
1 large leak, thinly sliced
2 tablespoons butter
2 large eggs
2 large egg whites
4 tablespoons cream
1 cup ricotta
3 tablespoons pesto
1/2 cup freshly grated parmesan
2 tablespoons flat-leaf parsley, chopped
Coarse salt and freshly grounded pepper
8 sheets phyllo dough, thawed
Cooking spray
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Preheat oven to 375F. Saute leaks in butter until soft. In a medium bowl, combine, eggs, egg whites, cream, ricotta, pesto, parmesan and parsley. Season with salt and pepper. Lightly coat a 9 inch pie pan with cooking spray. Unroll phyllo, remove one sheet, placing in prepared pan. Coat lightly with cooking spray. Repeat with 7 more sheets of phyllo, spraying between each layer. Trim edges with scissor.
Spoon filling and leaks into the pan. Bake until golden brown and set, about 45-50 minutes. Cool before serving.
1 bx. Phyllo dough
½ lbs. Butter (melted)
1ea. Granny Smith apple (peeled, cored, halved, and thinly sliced)
1 jar Fig jam
1 pkg. Chavrie® Goat Cheese
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Pre heat oven to 375° F. Remove the phyllo dough from the box, unfold, and cover with a damp towel
Place 1 sheet of phyllo on the work surface and brush lightly with melted butter. Repeat 2 more times to create 3 layers, being sure to keep the unbuttered phyllo covered. Spread Fig jam in a 1 ½ inch wide row ½ inch from the edge of the layered phyllo, leaving about 1/2 inch space on each end. Place the apple slices on the jam in a uniform layer. Split the Chavrie® log in half and top the apples with the rounded side facing up. Fold the ends over the apples and cheese. Roll the phyllo and filling over onto itself to form a strudel roll. Place the roll seam side on the baking sheet. Brush the top of the strudel with the butter. Bake to a golden brown, about 10 to 15 minutes. Allow to cool for 10 minutes, and then cut into portions.
4 ounces Neufchatel cheese, Softened
2 ounces Goat cheese, softened
1 tablespoon Fresh chives, chopped
2 teaspoons Fresh lemon juice
4 Phyllo leaves, thawed
Cooking spray, butter Flavored
12 ounces Sole fillets
Fresh chives — optional
Lemon slices – optional
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Combine first 4 ingredients in a small bowl. Stir well, and set aside. Place 1 sheet of phyllo on a damp towel (keep remaining phyllo covered). Lightly coat phyllo with cooking spray; fold in half crosswise. Spread one-fourth of cheese mixture across bottom 2 inches of phyllo; place 1 fillet on phyllo above cheese mixture. Fold cheese-covered phyllo over fish; fold lengthwise edges in about 1 inch, and roll up, jellyroll fashion. Lightly coat phyllo packet with cooking spray; place on a baking sheet coated with cooking spray. Repeat procedure with remaining phyllo, cheese mixture, and fillets. Bake at 375°F for 20 minutes. Transfer to a serving platter. If desired, garnish with fresh chives and lemon slices. Serve immediately.
2 ounces pork tenderloin, trimmed of fat
2 medium apples
2 T. all-purpose flour
1 C. apple cider
1 T. extra-hot horseradish
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Cut the pork crosswise into 1/4-inch-thick slices. Core the apples and cut into thin slices. Coat a large nonstick skillet with cooking spray, and heat over medium-high heat. Add the pork and cook until lightly golden on the bottom, about 2 minutes. Turn and cook until lightly golden on the second side and cooked through, 2 to 3 minutes longer. Test for doneness by inserting the tip of a sharp knife in a piece of the pork. Remove the pork to a clean plate, and set aside Reduce the heat to medium. Add the apples and cook, stirring occasionally, until they begin to turn light golden, 3 to 4 minutes. Sprinkle with the flour, and continue cooking, tossing to coat evenly with the flour. Stir in the cider. Cook, stirring, until the sauce thickens, 3 to 4 minutes. Stir in the horseradish. Spoon the apples and sauce over the pork
4 spinach-flavored flour tortillas (12″ diameter)
2 tsp. trans-fat free spread
4 eggs, beaten
4 egg whites, beaten
1/2 C. (2 ounces) crumbled reduced-fat lemon, garlic, and herb feta cheese or 1/4 C. (1 ounce) grated parmesan cheese
4 C. (4 ounces) baby arugula or baby spinach
Hot-pepper sauce
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Preheat a grill pan over medium-high heat. Lightly toast 1 tortilla in the pan about 20 seconds, flip, and cook 10 seconds longer. Set aside on a plate and cover with a slightly damp paper towel. Repeat with the remaining tortillas. Melt the trans-fat free spread in a large nonstick skillet over medium heat. Pour in the eggs, egg whites, and cheese. Cook, stirring, for 2 minutes. Add the greens. Continue cooking, stirring, for about 1 minute longer, or until the eggs are set and the greens are wilted. 3. Mound one-quarter of the mixture on the bottom half of 1 tortilla, flap up the 2 sides, and roll into a tube. Repeat with the remaining tortillas and filling. Cut the wraps diagonally in half and serve with hot-pepper sauce, if desired.
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Yield: 4 servings
Calories: 300
Fat: 11g
Fiber: 1g
3 cloves garlic
1/2 small onion, chopped
1/2 C. cilantro
Juice of 1 lime
1 T. marinated jalapeño chile peppers
4 boneless, skinless chicken breast halves, butterflied and pounded to 1/4″ thick (about 1 1/2 lb.)
Salt
Ground black pepper
1 T. canola oil
1/2 C. shredded reduced-fat Monterey Jack or Cheddar cheese
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To butterfly a boneless chicken breast, start at the thickest side of the breast and slice it crosswise through the side, almost in half. Open the breast up like a book and press to flatten. To pound it thin, place the chicken between 2 pieces of plastic wrap and use the flat side of a meat mallet to pound it to the desired thickness, being careful not to tear the plastic. In a blender or food processor, combine the garlic, onion, cilantro, lime juice, and peppers. Pulse for 4 or 5 seconds to blend. Sprinkle the chicken breasts lightly with salt and pepper to taste. Spread 1/4 of the garlic mixture over one side of each piece of chicken. Roll up the chicken and secure it with twine. Heat the oil in a large skillet over medium heat. When the oil is hot, add the chicken and cook for 10 to 15 minutes, turning to ensure that both sides are evenly browned. Remove the twine with kitchen scissors. Sprinkle each piece of chicken with the cheese just before serving.
8 ounces broccoli florets, cut into bitesize chunks
2 eggs
2 egg whites
2 C. fat-free milk
2 tsp. salt-free seasoning blend
1/4 tsp. salt
4 slices (5 ounces) 7-grain sourdough or whole wheat bread, cut into 1/2″ cubes
1/4 C. minced scallions or onion
1/2 C. (2 ounces) shredded swiss or gruyere cheese
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Preheat the oven to 325°F. Coat a 12″ x 8″ baking dish with vegetable oil spray. Fill a skillet with 1/2″ water. Cover and bring to a boil. Add the broccoli. Cover and cook for 1 to 2 minutes, or until crisp-tender. Drain. In the baking dish, combine the eggs and egg whites. Beat with a fork until smooth. Add the milk, seasoning blend, and salt. Stir to blend. Add the bread, scallions or onion, and broccoli. Press with the back of a fork to submerge. Let stand for 5 minutes, or until the bread is soaked. Sprinkle on the cheese. Bake for about 45 minutes, or until puffed and golden.
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Yield: 6 servings
Calories: 169
Fat: 5g
Fiber: 3g
1 C. shelled frozen edamame
1 T. fresh lemon juice
1 T. minced shallot
2 T. extra-virgin olive oil
sea salt and freshly ground black pepper
1 head escarole (5 lb.), torn into bite-size pieces
2 tsp. chopped fresh mint
2 tsp. chopped flat-leaf parsley
1/4 pound pecorino romano cheese
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Bring a large pot of salted water to a boil. Add the edamame, and cook for 2 minutes. Drain well. In a small bowl, whisk together the lemon juice and shallot; slowly whisk in the olive oil. Season to taste with salt and pepper. In a large serving bowl, combine the edamame, escarole, mint, parsley, and the dressing; season to taste with salt and pepper. Shave the cheese over the salad.
4 slices whole wheat bread, toastedÂ
3/4 oz low sodium deli ham (about 2 slices) Â
3/4 oz low sodium deli turkey (about 2 slices)Â
2 slices swiss cheeseÂ
2 pinches nutmegÂ
2 egg whitesÂ
1/4 tsp confectioners’ sugarÂ
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On two slices of toast, layer ham, turkey, and cheese. Sprinkle with freshly ground black pepper, to taste. Top with other slices of toast. Heat cast iron skillet over medium heat 2 minutes. In shallow bowl, slightly stir nutmeg into egg whites. Dip one side of a sandwich into egg whites and let excess drip off. Repeat on other side. Repeat with other sandwich. Coat skillet with cooking spray. Cook sandwiches until meat is warmed through, cheese is melting, and egg is cooked, about 3 minutes on each side. Slice diagonally. Dust with sugar and eat hot.
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Yield: 2 servings
Calories: 190
Fat: 6g
Fiber: 5g
1/8 – 1/4 cup melted butter
12 eggs
1 teaspoon salt
3/4 – 1 1/4 cups milk
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Preheat oven to 350°. Pour melted butter into a glass 9×13 inch baking dish. In a large bowl, whisk eggs and salt together until well blended. Gradually whisk in milk. Pour egg mixture into the baking dish and bake uncovered for 10 minutes. Stir, then bake 10 to 15 minutes more or until eggs are set to your liking.
1 package (9 ounces) refrigerated cheese tortellini
40 pimiento-stuffed olives
40 large pitted ripe olives
3/4 C. Italian salad dressing
40 thin slices pepperoni
20 thin slices hard salami, halved
small fresh Mozzarella Balls
Cherry Tomatoes
Fresh parsley sprigs, optional
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Cook tortellini according to package directions; drain and rinse in cold water. In a large resealable plastic bag, combine the tortellini, olives and salad dressing. Seal bag and turn to coat; refrigerate for 4 hours or overnight. Drain and discard marinade. For each appetizer, thread a stuffed olive, folded pepperoni slice, tortellini, mozzarella ball, cherry tomato, folded salami piece, ripe olive and parsley sprig if desired on a toothpick
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3 1- to 1-1/4-lb. pork tenderloins
1 T. ground allspice
2 to 3 tsp. cracked black pepper
1 tsp. salt
2 T. cooking oil
Cranberry Chutney
1 T. butter
1 large onion, quartered and thinly sliced
1 12-oz. pkg. cranberries (3 C.)
1 10-oz. jar currant jelly (about 1 C.)
1 C. cranberry juice
1/4 C. packed brown sugar
3 T. cider vinegar
1 T. grated fresh ginger or 1/2 tsp. ground ginger
1/2 tsp. curry powder
2 bunches watercress
1 recipe Cranberry Barbecue Sauce
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Preheat oven to 425 degrees F. In a small bowl combine allspice, pepper, and salt; rub on all sides of tenderloins. In a 12-inch skillet brown tenderloins in hot oil over medium heat, turning to brown all sides. Transfer tenderloins to a shallow roasting pan. Roast for 25 minutes or until internal temperature registers 160 degrees F on an instant-read thermometer and juices run clear. Remove from oven and keep warm until ready to serve. Meanwhile, for Cranberry Chutney, add butter and onion to the same 12-inch skillet. Cook about 5 minutes until nearly tender, stirring occasionally. Add cranberries, jelly, cranberry juice, brown sugar, vinegar, ginger, and curry powder to skillet. Bring to boiling; reduce heat and boil gently but steadily for 20 to 25 minutes or until thickened to desired consistency and reduced to about 3 C.. To serve, line a serving platter with watercress. Slice pork and arrange atop watercress; spoon some of the chutney or BBQ sauce over pork. Serve remaining on the side. Makes 12 to 16 servings.
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Cranberry-Barbecue Sauce: In a saucepan combine 1 C. raspberry applesauce, 1 C. bottled barbecue sauce, 1 C. canned whole berry cranberry sauce. Cook and stir over low heat until heated through. Stir in 1 to 2 T. lemon juice. Serve with pork.
1/2 C. dried cranberries
1/4 C. water
2 T. sugar
1 T. finely chopped fresh ginger
3/4 C. mango chutney
Soft cheese or cream cheese
Apple slices
Toasted baguette slices or crackers
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Combine dried cranberries, water, sugar, and ginger in a small saucepan. Bring to boiling. Cover and remove from heat. Let stand for 15 minutes. Snip any large pieces of mango chutney. Stir chutney into cranberry mixture. Cover and chill at least 2 hours. Serve cranberry chutney with soft cheese or cream cheese, apple slices, and crackers, or with toasted baguette slices. Makes about 1-1/3 C. chutney (twenty-one 1-T. servings). Make-Ahead Tip: Refrigerate chutney, covered, up to 2 days.
1 15-ounce can white kidney beans, rinsed and drained
1/2 of an 8-ounce package reduced-fat cream cheese (Neufchatel), softened
1/4 C. packed fresh basil
1 T. fat-free milk
2 small cloves garlic, quartered
1/8 tsp. freshly ground black pepper
1/3 C. roasted red sweet peppers, drained and finely chopped
6 6-inch flour tortillas
1 C. packed spinach leaves
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For filling, in a blender or food processor combine the beans, cream cheese, basil, milk, garlic, and black pepper. Cover and blend or process until smooth. Stir in roasted sweet peppers. To assemble, spread about 1/3 C. of the filling evenly over each tortilla to within 1/2 inch of the edges. Arrange spinach leaves over filling to cover. Carefully roll tortillas up tightly. Cover and chill roll-ups for 2 hours to 24 hours. To serve, use a sharp knife to cut roll-ups crosswise into 1-1/2-inch slices. Serve immediately.
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Yield: 6 servings
Calories: 173
Fat: 7g
Fiber: 4g
1 lb. fish, salmon fillet, 1 inch thick
2 T. water
2 T. soy sauce, reduced-sodium
1 T. ginger, fresh, grated
2 tsp. oil, toasted sesame
1 T. oil, cooking
1 T. nuts, pistachio, finely chopped
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Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 1-inch chunks. Place fish in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl, combine the water, soy sauce, ginger, and the 2 tsp. sesame oil or cooking oil. Pour marinade over salmon chunks in bag. Seal bag; turn to coat salmon. Marinate in the refrigerator for 30 minutes, turning bag occasionally. Drain salmon, discarding marinade. In a large nonstick skillet, heat the 1 T. cooking oil over medium-high heat. Add half of the salmon chunks to skillet; cook and gently stir for 3 to 5 minutes or until fish flakes easily with a fork. Remove from skillet and place on paper towels. Cook and stir remaining fish; remove and place on paper towels. Transfer to a serving dish and sprinkle with pistachio nuts.
30 wonton wrappers
Nonstick spray coating
2 T. olive oil
1 clove garlic, minced
1/2 tsp. dried basil, crushed
1/4 C. grated Parmesan or Romano cheese
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Use a sharp knife to cut wonton wrappers diagonally in half to form 60 triangles. Spray a baking sheet with nonstick coating. Arrange one-third of the triangles in a single layer on prepared baking sheet. In a small bowl stir together the olive oil, garlic, and basil. Brush the wonton triangles lightly with some of the oil mixture; sprinkle with some of the Parmesan or Romano cheese. Bake in a 350 degree F oven about 8 minutes or until golden brown. Cool completely on a wire rack. Repeat with the remaining wonton triangles, oil mixture, and Parmesan or Romano cheese
1 8-oz.carton light sour cream
1/2 C. plain low-fat yogurt
1 T. drained capers, finely chopped
2 tsp. snipped fresh dill or thyme or 1/2 tsp. dried dill or dried thyme, crushed
1/2 tsp. finely shredded lemon peel
Finely shredded lemon peel (optional)
Fresh dill or thyme (optional)
Assorted vegetable dippers
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In small bowl stir together sour cream, yogurt, capers, the 2 tsp. snipped dill, and the 1/2 tsp. lemon peel. To serve, top with additional lemon peel and additional fresh dill or thyme. Serve with vegetable dippers.
2 lb. salmon fillets
2 C. water
2 C. dry white wine
4 T. (1/2 stick) unsalted butter
2 carrots, peeled and minced
2 leeks, well rinsed, dried, and minced
2 ripe tomatoes, seeded and chopped
1/2 C. chopped fresh dill
1/2 C. fresh bread crumbs
2 egg whites
2 T. Pernod
2 T. fresh lemon juice
1 C. heavy or whipping cream
1 tsp. dried tarragon
Pinch ground nutmeg
Pinch cayenne pepper
Salt and freshly ground black pepper, to taste
8 ounces fresh bay scallops, halved
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Poach the salmon fillets in the wine, and water in a large skillet just until cooked through. Cool and flake the salmon meat, removing all the bones. Refrigerate covered until cold. Melt the butter in the skillet over medium-high heat. Add the carrots and leeks and sauté for 7 minutes. Add the tomatoes and cook for 2 minutes more. Remove from heat and stir in the dill and bread crumbs. Process the salmon in a food processor fitted with a steel blade until smooth. Add the egg whites and process until blended. Add the Pernod, lemon juice, and cream and process until very smooth. Season with the tarragon, nutmeg, cayenne, and salt and pepper to taste. Remove to a large mixing bowl. Add the vegetable mixture and the halved bay scallops to the salmon mixture and stir to combine. Lay out a large sheet of strong plastic wrap. Shape a sixth of the seafood mixture into a log, 6 inches long and 1-1/2 inches wide, in the center of the plastic wrap. Wrap up very securely and twist each end of the plastic very tightly to make a mock sausage casing. Secure the ends with kitchen string if necessary. Repeat with the remaining seafood mixture to make 6 sausages. Refrigerate the sausages until firm, about 3 hours. When ready to cook, fill a large Dutch oven or stockpot with water and heat to boiling. Add the sausages, still wrapped in plastic wrap, and simmer for 15 minutes, turning once halfway through the cooking time. Remove the sausages from the water. Unwrap and cut into thin slices. Serve hot, napped with Tomato Beurre Blanc.
1 C. fish stock, preferably homemade
1 C. dry white wine
1 ripe medium-size tomato, seeded and finely chopped
2 T. finely chopped fresh basil
3/4 C. plus 2 T. (1-3/4 sticks) unsalted butter, cut into small pieces
Salt and freshly ground black pepper, to taste
2 tsp. fresh lemon juice
1 T. snipped fresh chives
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Heat the stock, wine, tomatoes, and basil to boiling in a small saucepan over medium-high heat. Reduce heat to medium-low and cook, stirring occasionally, until the mixture is reduced to 1 C.. Reduce heat to low and whisk in the butter, 1 piece at a time. Season to taste with salt and pepper and stir in the lemon juice. Just before serving, stir in the chives. Serve hot.